Warm Up: 2 rounds 10 jumping jacks 8 DB strict presses 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory: 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 12 DB thrusters 10 toes-to-bar or KTC 15 Cal row

Warm Up: 2 rounds 10 jumping jacks 8 DB strict presses 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory: 3 rounds 10 lateral raises 8 empty barbell back press WOD-3 rounds For Time 12 DB thrusters 10 toes-to-bar or KTC 15 Cal row

Warm-Up - 2 rounds 200m jog 10 air squats 10 Band Good Morning 20-sec side plank each side Empty Barbell 4x4 deadlift Deadlift 5×5-Rest 90 sec ( all reps at one weight) Accessory - 3 rounds 8 DB Bulgarian split squats (each leg) 15 KB swings 14 min - AMRAP 8-devils presses 6-wall balls 4-db thrusters 2-burpess